Top 5 Gymnast BICEPS Exercises ANYONE Can Do (NO CURLS!)
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- เผยแพร่เมื่อ 5 ก.พ. 2025
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If you want to get big biceps like gymnats have, here are the top 5 exercises that you can do without doing a single curl.
No curls?
Yes. If you look at a gymnastics routine, you won’t really see gymnasts bending their arms, or doing pull-ups. They do most of the skills with straight-arms.
I’ve already talked about this in some of my previous videos that I highly recommend to watch if you haven’t already, but here’s the point:
Thanks to the anatomy of the biceps, in different kind of straight arm exercises, it gets extreme load, contracts isometrically and able to grow thanks to that load.
And that’s a fact. Gymnasts are the living examples.
Yes, they also do pull-ups, rope climbing and other exercises that are also excellent to build big biceps.
My point with the straight arm exercises, is that is something they do, it works, and if you haven’t tried it already, but you want to give an extra push for your gains, you must try it.
This is a great stimulus, and you’ll be satisfied with the results.
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I tried the exercises in this video a month ago after plateauing on my biceps for months and BOOM...new progress and much noticeable growth and strength. Thank you!
How many sets and reps and how is your workout plan weekly
I can attest to this. This has exploded my biceps after years of plateau-ing too. It is unbelievable.
1. Iron cross pull-down
2. Zanetti press
3. RTO support hold
4. Planche lean with fingers pointing toward feet
5. Backlever
Thanks for another excellent video!
how can you do a planche lean with a supinated grip no balance you will fall forward
@@erdal2356 I can do it, though not very well, but anyway, he demonstrates it in the video.
@@erdal2356 not very experienced with this grip, but I've read that it's like pushing from the area close to your body and hips. So you just keep pushing from there and make sure you do not over lean I think
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These biceps exercises have helped me resolve a problem that has plagued me since May 2020: Golfer's and Tennis Elbow! I tried many things but only pain killer injections alleviated the pain. Since I started with these, the pains are virtually gone and I am once again able to do pull-ups. Although I do not use a lot of weight (max 2.5kg) it pumps my biceps more than any other exercise I have ever done, but most importantly, my elbow pains are virtually gone.
For those suffering from the same condition as me, I am doing the following one:
2:00 Iron cross pulldown
4:49 Plancholine
2:59 Front raise hold
And hanging from pull-up bar for 1 min to 1.5 min.
These four exercises have done more to solve my problem than all the physiotherapie I did in the past, medicaments my doctors gave me and other stuff I tried in desperation.
Thanks for sharing. how long before you saw an improvement?
@@iRIDS In about a week. I did not start them as a fix to my problem, but to exercise my biceps, as I could not really do biceps curl. I started light and did it 4 times a day for 5 minutes only (roughly a minute each)..
As the pain started to disappear, I felt confident and increased the time. Now, I can easily do it for 20-30 minutes all four without issues or pain.
I hope those can help you too. Good luck.
I have golfer's elbow. really bad. I use the chin-dip assist machine as I cannot do them normally. it is still possible to train with inflammation, just have to be smart and focus the tension on the muscle after warming up the tendons
Warning: back levers are notorious for causing bicep tears. Newbies love back levers because they're easier than front levers. You can achieve the strength for a back lever long before your connective tissue is ready, resulting in a tear. Take the progressions slowly, even if you are strong enough to perform a full back lever.
wow
Thanks for the info. Good to not rush into any advanced exercise!
I just stared lifting weights but a lot of times I can’t make it to the gym. Glad I came across this because it’s so well explained and it gives me something else to add to my routine.
gymnastics rings are amazing
Gymnastics rings along with all kinds of prison variation pushups and planks will take you very far. Hundreds of reps even next to your bed will do just fine. It’s really not until you have a fair amount of muscle will you need the gym to do heavier and heavier things ie progressive overload.
see if you can find a gym on your way home from work or school, etc.
This is great knowledge. Thank you. The best of both.
Thank you!
I work out on the NYC subway using tension bands and I DO feel it in the biceps when I do a lot of these movements. I wanted to buy the gymnastics Forza kit which is a nice start for beginners like me (I am a little old at age 47). I do LOVE weights but tension and stress are key and this video shows this perfectly.
You have no idea how long I've been waiting for this
It's impossible to ignore the muscle development Gymnasts achieve. This is a good starting point.
Thank you so much for these videos, not only have I gained for muscle I have burned so much fat and have way more strength than I did using weight lifting and way more flexible now
Happy to hear that! My pleasure!
The iron cross regression looks like a helpful tendon strengthener. Will have to give it a try. Thanks.
It’s actually one of the best if not the best progression overall IMO
impresive cuts, love the muscle definition and veins (aside from amazing teaching and athletism)
Very good información, will add this alíela to my routine, Watch in at my elbow and shoulder joins, as when I was yonger like the gymnastic training and got strengh quikly. Thanks for sharing , best regards 👍🏼👋🏾💪🏽
Stay max hydrated, people.
Take care of your joints and tendons.
Nice video like always.
Thank you!
@@GymnasticsMethod 👍
Thanks for sharing an important information with us...
Great video! Please upload more beginner/intermediate contents. Thank you for your sharing your knowledge!
Epic video, small variation for the first exercise, just maintain the isometric position (iron cross) this will blast the biceps after 10-15 seconds
It's amazing thanks teacher super cool God bless You
This is awesome. That hollow hold is exactly what i need! Do you have one for triceps?
Great video. Thank you ❤❤
Interesting. Thanks for the video and these tips. I'll give them a try.
I have started doing it from today and will see what results I have achieved at the end of this year
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The way I understand this is: stretch your biceps as much as possible. Muscle fibers will be very long.
And then when you are holding your arms next to body it will be just like they are curled. That extra length you developed will go into height when they are not stretching - giving impression of bigger arms.
Thanks for this video, very helpful. Any similar video for the triceps, esp, the upper head?
Amazing video, definitely gonna do this on my next workout. Thank you
I think it’s not as simple but definitely guve them a shot once
You been putting fire videos lately man! Keep it up! Have a great day
Thank you!
Great exercises and great video. Thanks!
Great video, thanks for it. By the way, is is worth it to take creatine? What do you think?
Great information and great explanation. Thanks you for your work. I will definitely apply this workouts on my training.
Thank you! My pleasure!
Grande Lucas Vázquez 👍🏼
Iron cross and back lever are amazing for biceps. Mine were sore days after.
I'm just a beginner but these exercises look fun - tnx - S
as always highly informative
🙏
شكرا ❤
Hi bro, I’m 12 and I want to build a good body, especially the arms, and I don’t really have any equipment inside nor outside and I really like the RTO hold but I use a ledge thingy and I just wanted to ask if it’s gonna be the same as on a bar.
Solid!!! Thank you 🙏
🙏🙏
C'est très intéressant, merci
mr adam godrosi, when you say keep the elbow ditch down, do you mean the cubital fossa ?
Static Exercises are the king for getting Hypertrophy . Thank you Gymnastics Method
🙏🙏
Thank you coach
Jean-Claude Van Damme speaks and i listen :D
It starts at min 1:47
I didn't know all this! Great! I look forward to try it. Thank you!
Let’s goo! ;) 🙏
I wait for your videos notification ⚡amazing videos 💪🏻
Thank you! 🙏🙏🙏
The brazilian gymnast Zanetti is one of the greatest alive. So glad that he is Brazilian BTW he is a small man with huge biceps.
doesn't matter if he is Brazilian or Japanese or some other country. these nations are nothing but a random line drawn on planet earth to demarcate a country. he is from the same planet and species as all of us. nothing more nothing less.
The reason why gymnasts have bigger biceps than a lot of bodybuilders lies in the intensity that this muscles holds in their training. It is not a matter of exercices. Biceps are primarly made of fast twitch fibers, which should be trained at high intensities. You can do biceps curls too, but must be sets between 3-8 repetitions, and not beyond 12 repetitions as everyone seems to suggest.
Always the best and most relevant information, systematically presented. Thank you!
🙏🙏🙏
Where to buy your Shirt? Do you have an online Shop?
Does this harms your elbow joins or is it more safe for the joints?
I want to know this too, but he didn't answer you
It can harm the elbows if you go into these exercises without first building up proper tendon and ligament strength.
Thanks you
Sometimes i wonder,does this guy always read my mind🤔,thanks man
😄😄
Grande Maestro !!!!!!!!!
Hi Adam,
Thanks for the video !
A tutorial for handstand on rings ?
Next level thing but once for sure
Where do we get those bands?
I've a question: I find pull up and dips kinda boring rly, and I don't feel like they are a major factor in attaining my current goal (and next one either) that is to say: clean handstand PU, front lever and iron cross, then planche, Maltese... (On ring).
Is it fine to skip them for more "specific" exercises? I feel like they are a bit overrated if most of your goal are strait arm related (basically any ring skill)
talking just about the dips to the handstand PU, the "path" that your arms make on the dip is very similar to the handstand PU, so you will develop strength in the pretty much same ROM when doing the dip.
Im not saying that you NEED to do it, but I think it will make your progress faster strengthwise.
But of course you can (and in my opinion is a MUST) do Pike PU that are more especific but they dont use the wheight of your whole body as the dip, so I recommend doing both, imo
Get specific if that’s really your goal. Some people will even say go straight to ring planche if you REALLY want ring skills and don’t care about floor or pp, most will just recommend you to have some level of basic strength like having a 10 sec floor planche before ring. From an injury perspective I’d say definitely do basic tendon work before these skills
Lol pull ups are definitely not boring
wowo, it is difficult for normal people especially over 50 but it is amazing training. also wonder it seems that you dont breath like wight training thus internal pressure should be high.
Where did you get the handstand neon light?
nice man!
🙏🙏
I can do backlever easy but only with the hands the other way around 😅😅 which makes it easier xD
I liked this video at 1:03 just for calling out commenters.
Thanks for you amazing work, as always!
Thank you!
What bands name do they use
These have great carry over to gymnastic exercises but what about ring curls/pelicans? Ironically those are curls but technically its possible to progress into reverse muscle up with it. Iron Cross pulldown seems more like for lats to me.
thank you
My pleasure!
4:08 where this video? I can’t find it
What is your arm size bro, can u measure?
Be careful with supinated planche leans for the brachialis bicep tendon. Someone has broken it.
That's the magic of bodyweight training.
Are you sure static exercises are effective for gaining mass?
i ask u so many times about a front lever vedio
Interesting how pretty much all of these exercises are putting the biceps into a hyper stretched position and using them more as a stabiliser.
Informative. But imagine how boring that workout would be 🥱
Kinda nervous about trying this I don't want to get injured
Hmm that logo inspired by Nike Air Jordan, watch out for a law suit!
If do it as exercise how is the routine? Why don't you share it as follow along video?
gymnastics + bodybuilding brah 💪🏻
Do you try to change your voice ?
Yes
Yeah I’m not doing any of these
I thought you were Jake Dalton for a minute ☠️
Are you breathing through the nose all the time while exercising?
You that are in this field are fucking awesome...I wish for your bodies.... you guy's look like comic book super heroes.... wow
This guy had me at load
These are for shoulders, not biceps.
Or you know Chin-ups :)
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🙏💪
Im worried about bicep rapture
Guess what? You need to use curls
🎉🎉🎉🎉🎉🎉🎉🎉❤❤❤
Yea except these guys train all day everyday. So a little calisthenics for the average man won’t do a whole lot. Mind muscle connection and some dumbbell exercises will grow your arms faster than body weight stuff by quite a large margin.
So do body builders compared to the average person. You get out what you put in whether it is weights or calisthenics.
@@gwagenadventure727 obviously, bodybuilders are far larger than anyone doing calisthenics because it’s easier to put on muscle with proper hypertrophy training. Nothing wrong with either one, just saying if you want bigger muscles specifically, you’re going to achieve that goal faster with weight training.
The only way anyone can train all day every day is performance enhancers. Calisthenics can and does plenty for average people. It's obvious you didn't wanna learn anything from this channel so go back to Chris Bumstead or whatever.
That's what she said
I think I'll stick to curls.
De furi téged angolul hallani. 😅 úgy megszoktam hogy magyarul tolod.
I hate to be that person, given that you probably know a lot more than me... But there's close to zero work being done by the biceps in the first exercise with the bands
Atlen-x
What is the type of gym that you are training at? Searching for "gymnastic gym" in the USA just results in facilities for children.
Bodyweight doesn’t count as weight anymore
However. Do not train chinups or pull ups for biceps
Why?
@@ronald7482 because it really isn’t the best option for biceps out there. A conpletely standard curl will get you much further than any amount of chinups will
@@Maltetren thanks!!
What about Pelican curl with rings and bicep curl with rings?
Why? Just do curls.
Is he gay ??
Thank u bro